Choline

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

Choline

• Not a true vitamin—essential nutrient

• Water soluble

Best plant food sources

Vegetables: broccoli (cooked), Brussels Sprouts (cooked)

Nuts/seeds: peanuts

Function in the body

• Supports nervous system

• Metabolizes and transports fats

• Regulates gall bladder

• Helps liver eliminate toxins

• Building block of the neurotransmitter acetylcholine—essential for the nerve and brain activities that control memory and muscle movement

• Increases endurance

Health benefits

• Lowers risk of fatty liver disease

• Lowers risk of atherosclerosis

Symptoms of deficiency

• Can impair fetal development

Groups at risk of being deficient

• Vegetarians

• Vegans

• Pregnant women

• Endurance athletes

Excess intake

• Can cause vomiting

• May increase in sweating and salivation

• May result in fishy body odor

Vitamin C

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN C

• Ascorbic acid

• Water soluble

Best plant food sources

Fruits: banana, cantaloupe, fruit and fruit juices (especially citrus), guava, kiwifruit, mango, papaya, strawberries, watermelon

Vegetables: bell peppers, cabbage family (Brussels sprouts, broccoli, cabbage, cauliflower), carrots, green leafy vegetables (kale, lettuce, mustard greens, spinach), potatoes, red chilies, tomatoes

Function in the body

• Supports immune system

• Metabolizes protein

• Helps with absorption of iron

• Helps the body make collagen which holds cells together, strengthens blood vessels, forms scar tissue and is a matrix for bone growth

• Makes chemical messengers in the brain - serotonin and norepinephrine

• Promotes healing

• Antioxidant

• Increases aerobic capacity and energy production

Health benefits

• Lowers risk of cancer (mouth, colon, esophagus, lung, stomach and breast)

• Lowers cholesterol

• Prevents viral disease

• Reduces infection, allergies, asthma

• Reduces risk of cataracts and age-related macular degeneration

• Lowers risk of cardiovascular disease

Symptoms of deficiency

• Scurvy

• Bleeding

• Bruising

• Joint pain

• Hair and tooth loss

• Fatigue

• Gum bleeding

Groups at risk of being deficient

• Smokers

• People with certain cancers and kidney disease

Excess intake

• Gastrointestinal disturbances

• Kidney stones

• Excess iron absorption

Other notes

• Best taken with Vitamin E for maximum free radical protection

• Might interact with cancer treatment—chemotherapy and radiation

Vitamin H - Biotin

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN H

• Biotin

• Water soluble

Best plant food sources

Vegetables: avocado

Grains: whole grains

Legumes: legumes (soybeans)

Nuts/seeds: nuts (peanuts)

Other: brewer’s yeast, yeast

Function in the body

• Metabolizes amino acids and fatty acids

• Helps with synthesis of fat, glucose and glycogen

• Needed for cell growth, strong hair, bones and nails

• Essential in the production of hormones and cholesterol

• Used in energy production

• Needed for stable blood sugar levels

Symptoms of deficiency

• Fatigue

• Loss of hair

• Loss of muscle

• Weakness

• Pain

• Poor appetite

• Depression

• Nausea

Other notes

• Some biotin is made by bacteria in the gastrointestinal tract

Vitamin B12

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B12

• Cobalimin

• Water soluble

Best plant food sources

Grains: fortified cereals

Legumes: fortified soymilk, fortified tofu

Other: fortified nutritional yeast, fortified vegan yogurt

Function in the body

• Supports central nervous system

• Metabolizes fatty and amino acids

• Needed for creating red blood cells and cell division

• Helps maintain and protect nerve cells

• Enhances muscle growth

• Helps make DNA

Health benefits

• May reduce risk of Alzheimer’s

• May lower the risk of heart disease

Symptoms of deficiency

• Memory loss; dementia

• Anemia

• Fatigue; dizziness/fainting; bad balance

• Weight loss

• Numbness in the arms and legs; tingling

• Arthritis

• Skin problems: rosacea, eczema, acne

Groups at risk for being deficient

• Adults over 50

• People with Celiac, IBS, Crohn’s or Colitis

• Diabetics

• People with pernicious anemia

• People that have had weight loss surgery

• Vegans and vegetarians

Other notes

• Isn’t available in plant foods

• Our bodies don’t produce this vitamin—it is only produced by bacteria in the digestive tracts of mammals

Vitamin B6

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B6

• Pyridoxal

• Pyridoxine

• Pyridoxamine

• Water soluble

Best plant food sources

Fruits: non-citrus fruits (bananas, watermelons)

Vegetables: dark leafy greens, potatoes (baked with skin), spinach

Grains: brown rice, wheat bran, whole grains

Nuts/seeds: hazelnuts, sunflower seeds, walnuts

Legumes: legumes, soy products, tofu

Other: brewer’s yeast

Function in the body

• Supports nervous system

• Metabolizes proteins, sugar, non-essential amino acids

• Enhances muscle growth

• Helps the body make red blood cells and hormones

• Helps with sleep, appetite and mood

• Influences cognitive and immune function

• Helps with brain development during pregnancy and infancy

Health benefits

• Reduces risk of heart disease

• Reduces risk of colorectal cancer

• Reduces PMS symptoms

• Reduces nausea during pregnancy

Symptoms of deficiency

• Anemia

• Seizures

• Neurologic system disorders

• Inflammation of the skin

• Swollen tongue

Groups at risk for being deficient

• People with kidneys that are not functioning properly

• People with autoimmune disorders

• People with alcohol dependence

Excess intake

• Can cause irreversible nerve damage if taken in high levels over time

• Can cause pain and numbness in limbs

Vitamin B5

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B5

• Pantothenic Acid

• Water soluble

Best plant food sources

Vegetables: avocado, broccoli, mushrooms, potatoes, sweet potatoes, tomatoes

Grains: oats, whole grains

Legumes: legumes

Other: brewer’s yeast

Function in the body

• Metabolizes fats and carbs

• Supports adrenal glands

• Aids in converting food into energy

• Helps make lipids (fats), neurotransmitters, steroid hormones and hemoglobin

• Helps make fatty acids and cholesterol

Symptoms of deficiency

• Burning feet

• Neurologic symptoms

Vitamin B3 - Niacin

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B3

• Niacin

• Nicotinic acid

• Water soluble

Best plant food sources

Vegetables: asparagus, mushrooms, potatoes

Grains: barley, fortified and whole grains, rice, rice bran, wheat bran

Nuts/seeds: nuts (almonds), peanut butter

Other: coffee

Function in the body

• Supports digestive system

• Supports nervous system

• Aids in brain function

• Aids in digestion

• Aids in converting food into energy

• Helps the body make cholesterol

• Supports skin, hair, blood cells, brain and liver health

• Increases energy and endurance

Health Benefits

• Lowers LDL and increases HDL

• Lowers risk of heart disease

Symptoms of deficiency

• Pellagra: dermatitis, diarrhea, dementia

Excess intake

• Can cause rosy tingling

• Gastrointestinal distress

Other notes

• Niacin can be made by your body from the amino acid tryptophan, with the help of B6

Vitamin B2 - Riboflavin

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B2

• Riboflavin

• Water soluble

Best plant food sources

Vegetables: dark leafy greens

Grains: whole and enriched grains and cereals

Nuts/seeds: almonds

Function in the body

• Metabolizes many drugs

• Needed for the formation of red blood cells

• Helps with absorption of iron in the intestines

• Aids in converting food into energy

• Needed for healthy skin, hair, nails, muscles, eyes and brain

• Increases aerobic endurance

• Needed for mucous membrane formation and skin formation

Health Benefits

• Protects against bowel cancer

• Combats migraines

Symptoms of deficiency

• Sore throat

• Cracks and sores around lips

• Inflamed magenta tongue

• Scaly skin

• Itchy lips, eyes, throat, nose and mouth

Vitamin B1 - Thiamin

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B1

• Thiamin

• Water soluble

Best plant food sources

Fruits: cantaloupe, watermelon

Vegetables: acorn squash

Grains: oatmeal, wheat germ, whole grain cereal

Legumes: beans, lentils, soy milk

Nuts/seeds: nuts (pecans, pine), seeds (sunflower)

Other: brewer's yeast

Function in the body

• Essential for proper functioning of the heart, and muscle coordination

• Supports digestive system

• Supports nervous system

• Metabolizes carbohydrates and some protein

• Aids in converting food into energy

• Regulates appetite

• Improves concentration

• Increases aerobic capacity

• Needed for healthy skin, hair, muscles and brain

Health Benefits

• Protects against Alzheimer’s

• Helps tissues damaged by alcoholism

Symptoms of deficiency

• Confusion

• Off-balance

• Tingling in extremities

• Poor concentration

• Appetite loss

• Exhaustion

Vitamin A

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN A

• Retinol

• Retinal

• Retinoic acid

• Beta carotene can easily be converted to vitamin A as needed

• Fat soluble

Best plant food sources

Retinoids

Vegetables: dark leafy greens

Beta carotene

Fruits: yellow and orange fruits (apricot, cantaloupe, mango)

Vegetables: carrots, chilies, broccoli, dark leafy greens (turnip greens, kale, spinach), pumpkin, squash (butternut, acorn), sweet potatoes, yellow/orange vegetables

Grains: fortified cereal

Function in the body

• Supports immune system, helps the body resist infection

• Supports reproductive system and fetal development

• Antioxidant

• Supports growth and repair of body tissues

• Maintains integrity of white and red blood cells

• Maintains stability of cell membranes, healthy skin, mucous membranes

• Needed for the formation of bones and teeth

• Needed for good eyesight (especially night vision)

• Helps the heart, lungs, kidneys work properly

Health Benefits

• Reduces risk of cancer (lung, prostate, skin)

• Protects against cataracts

• Reduces risk of heart disease

• Lowers cholesterol

• Slows down age-related macular degeneration

• Lowers risk of death from measles and shortens fever and diarrhea

Symptoms of deficiency

• Night blindness

• Complete blindness

• Diarrhea

Groups at risk of being deficient

• Infants, young children, pregnant and breastfeeding women in developing countries

• People with cystic fibrosis

Excess intake

• Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones

Other notes

• Can build up during pregnancy and cause birth defects

• Requires a little bit of fat for absorption

• Individuals with high alcohol intake or liver disease may be susceptible to adverse effects of excess intake of Vitamin A